Peanut butter vs. Egg white — In-Depth Nutrition Comparison
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Important differences between peanut butter and egg whites
- Peanut butter has more vitamin B3, manganese, vitamin E, phosphorus, copper, magnesium, vitamin B6, and zinc; however, egg whites have more selenium.
- Peanut butter's daily need coverage for vitamin B3 is 81% more.
- Egg whites are lower in saturated fat.
- Peanut butter has a higher glycemic index than egg whites.
The food varieties used in the comparison are Peanut butter, smooth style, without salt and Egg, white, raw, fresh.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +1427.3% |
| Contains more CalciumCalcium | +600% |
| Contains more PotassiumPotassium | +242.3% |
| Contains more IronIron | +2075% |
| Contains more CopperCopper | +1734.8% |
| Contains more ZincZinc | +8266.7% |
| Contains more PhosphorusPhosphorus | +2133.3% |
| Contains less SodiumSodium | -89.8% |
| Contains more ManganeseManganese | +15036.4% |
| Contains more SeleniumSelenium | +387.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3650% |
| Contains more Vitamin B3Vitamin B3 | +12387.6% |
| Contains more Vitamin B5Vitamin B5 | +498.4% |
| Contains more Vitamin B6Vitamin B6 | +8720% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2075% |
| Contains more CholineCholine | +5627.3% |
| Contains more Vitamin B2Vitamin B2 | +128.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 12.535g | 0g | 84% |
| Vitamin B3 | 13.112mg | 0.105mg | 81% |
| Fats | 51.36g | 0.17g | 79% |
| Manganese | 1.665mg | 0.011mg | 72% |
| Monounsaturated fat | 25.941g | 0g | 65% |
| Vitamin E | 9.1mg | 0mg | 61% |
| Saturated fat | 10.325g | 0g | 47% |
| Phosphorus | 335mg | 15mg | 46% |
| Copper | 0.422mg | 0.023mg | 44% |
| Magnesium | 168mg | 11mg | 37% |
| Vitamin B6 | 0.441mg | 0.005mg | 34% |
| Selenium | 4.1µg | 20µg | 29% |
| Calories | 598kcal | 52kcal | 27% |
| Protein | 22.21g | 10.9g | 23% |
| Zinc | 2.51mg | 0.03mg | 23% |
| Iron | 1.74mg | 0.08mg | 21% |
| Folate | 87µg | 4µg | 21% |
| Fiber | 5g | 0g | 20% |
| Vitamin B2 | 0.192mg | 0.439mg | 19% |
| Vitamin B5 | 1.137mg | 0.19mg | 19% |
| Vitamin B1 | 0.15mg | 0.004mg | 12% |
| Potassium | 558mg | 163mg | 12% |
| Choline | 63mg | 1.1mg | 11% |
| Carbs | 22.31g | 0.73g | 7% |
| Sodium | 17mg | 166mg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Calcium | 49mg | 7mg | 4% |
| Starch | 3.56g | 1% | |
| Net carbs | 17.31g | 0.73g | N/A |
| Sugar | 10.49g | 0.71g | N/A |
| Vitamin K | 0.3µg | 0µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.231mg | 0.125mg | 0% |
| Threonine | 0.525mg | 0.449mg | 0% |
| Isoleucine | 0.616mg | 0.661mg | 0% |
| Leucine | 1.546mg | 1.016mg | 0% |
| Lysine | 0.681mg | 0.806mg | 0% |
| Methionine | 0.265mg | 0.399mg | 0% |
| Phenylalanine | 1.202mg | 0.686mg | 0% |
| Valine | 0.782mg | 0.809mg | 0% |
| Histidine | 0.557mg | 0.29mg | 0% |
| Fructose | 0.12g | 0.07g | 0% |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more ProteinProtein | +103.8% |
| Contains more FatsFats | +30111.8% |
| Contains more CarbsCarbs | +2956.2% |
| Contains more OtherOther | +358.7% |
| Contains more WaterWater | +7019.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.34 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +14542.9% |
| Contains more FructoseFructose | +71.4% |
| Contains more GlucoseGlucose | +161.5% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
